Lane 2
Dimanche,
08-02-15
· 400
swim, choice + 100 fly, single arm
· Technique set:
8
X 150 walk back & rest 30 sec., alt:
150:
50 back pull the rope every 2nd
pull
50 breast, 25 kick, 25 swim
50 free, 15 left, 15 right, 20
normal
150:
back/breast/free, no drill
·
“High
intensity” set:
6 X 100 on
5:00 or 5 X 200 on 6:00
As fast as
you can hold – Set a goal and go for it
(~ + 10 % of
best time)
· Swim
down: 200 easy, choice
2900 / 2500
Lane 1
Dimanche,
08-02-15
· 400
swim, choice
· Technique set:
8
X 150 walk back & rest 30 sec., alt:
150:
50 back pull the rope every 2nd
pull
50 breast, 25 kick, 25 swim
50 free, 15 left, 15 right, 20
normal
150:
back/breast/free, no drill
·
“High
intensity” set:
6 X 100 on
5:00 or 5 X 200 on 6:00
As fast as
you can hold – Set a goal and go for it
(~ + 10 % of
best time)
· Swim
down: 200 easy, choice
2800 / 2400